Tuesday, September 29, 2015

October 3rd Preview

I pull a double switch on you this weekend. With part of the team at the Portland Marathon on Sunday, the rest of you run on SATURDAY. And with Coburg Road traffic heavier that morning, we move to DORRIS RANCH in Springfield for this seven-mile run with an 8:00 start.

The route is simple: follow the paved path from the trailhead parking lot,  "0.0" milepost, to "3.5" and back. There are restrooms and water fountains at the start/finish.

No drink service on course because there are no access points by car. Weather forecast: starting temperature in the 40s and partly cloudy.

A gentle reminder that this new training season carries a new fee ($50 for most of you). You can pay at the store whenever it's open, or hand it to me.

WEEK 3 LESSON: YOUR WEEK

Question: What should I do during the week, between long runs?

Answer: On weekdays “rest” and “easy” are the key words. The biggest mistake half-marathon trainers make is trying to increase all their running. The longer you go on Sundays, the less you can or should do the other days. My recommended easy run is one lasting 30 to 60 minutes (usually closer to the half-hour than the hour) at a relaxed pace, totaling no more than two hours of running between Sundays. Training by minutes instead of miles encourages you to run easily, because you can’t rush time the way you might do with distance. I also urge you to take a day or two off (easy cross-training is okay those days) after the long run and one rest day before the next one.

Sunday, September 27, 2015

September 27th Results (6.1 miles & others)

Two changes coming this week, to accommodate next Sunday's Portland Marathon. We'll run our seven miles on SATURDAY. And we'll use the DORRIS RANCH bike path in Springfield. Details will come later.

Thanks to Shivaun for opening the store this morning. And to Neal for his on-course pacing.

TODAY'S 6.1 MILES IN EUGENE

(with per-mile pace, based on GPS average of 6.15, and comparison to your last long run here; target was to match that pace for this longer distance -- but don't take these results too seriously because trail running is generally slower than road, and because turnaround points varied)

Michele C. -- 1:07:31 (10:58 pace) last team run before Portland Marathon
Gina -- 1:07:31 (10:58, -7 sec. per mile)
Jeff -- 1:03:36 (10:26s, -3 sec.) day's best pacer, tie
Danuta -- 1:13:32 (11:57s, +29 sec.)
Desiree -- 1:13:32 (11:57s, +29 sec.)
Jake -- 50:25 (8:11s, +15 sec.)
Cindy -- 51:01 for 5.8 miles (8:51s) last team run before Portland Marathon
Nobuko -- 1:17:15 (12:34s, -8 sec.)
Russell --51:01 (8:17s, +3 sec.) day's best pacer, tie
Rhonda -- 1:07:31 (10:58s) last team run before Portland Marathon

OTHER RECENT RUNS

(those reported to me)

Amy -- 6.2 miles in Roseburg on Sunday, 55:09 (8:54s)
Kathie -- 12 miles at Newport on Saturday
Laurel -- 8.1 miles of trails on Saturday
Michelle R. -- 8.1 miles of trails on Saturday
Trina -- 5K race on Thursday, 34:19 (11:03s)

Wednesday, September 23, 2015

September 27th Preview

You'll move up to six miles this Sunday, while our marathoners come down to six. It's the only time you'll all run the same distance on the same day.

The route: Oakway and Coburg Roads to Ferry Street Bridge and don't cross. Turn left onto bike path, then connect to Pre's Trail near Alton Baker restrooms. Follow the wood-chip trail along the water, past Autzen Stadium, to I-5. Turn AROUND there and come back the same way. Distance is slightly longer than 6.0 miles.

Bring a drink for delivery at about 1.5 and 4.5 miles (Autzen Stadium). Weather forecast: starting temperature in 40s and sunny.

WEEK 2 LESSON: YOUR DISTANCE

Question: Why do we only meet as a group once a week, for the long run?

Answer: The weekly long run is by far the most critical. You could run almost nothing else during the week and still do fine in the half-marathon. Or you could run almost daily, skip too many long runs and not do fine. Make sure you take the long ones, and recover well in between. We increase the distance by one mile a week from five to 11 miles before easing down to six miles the final Sunday of training. Don’t jump ahead of yourself by thinking too soon, “Can I run 13 miles?” You’ll get there when you get there. For now, think only of training for six miles, then seven, then...

Sunday, September 20, 2015

September 20th Results (4.9 miles)

I can't promise every day this fall will be as great for running as this last day of summer was. But we'll do our best to make everyone feel as welcome as for today's first run of the EWEB program. This group will grow after the marathoners run their races in October.

Thanks to Jenn for opening the store today.

TODAY'S 4.9 MILES

(with per-mile pace, based on GPS average of 4.91; target was to run at the pace you hope to hold eventually for a half-marathon)

Neal -- 57:32 (11:42 pace)
Jeff -- 53:09 (10:29s)
Danuta -- 56:18 (11:28s)
Rose -- 49:34 (10:05s)
Desiree -- 56:18 (11:28s)
Jake -- 38:55 (7:56s)
Leslie -- 52:42 (10:44s)
Rachel -- 52:44 (10:44s)
Nobuko -- 1:12:36 (12:42s)

OTHER DISTANCES TODAY

(not including runners still training for marathons)

Gina -- 10.1 miles in 1:52:39 (11:05s)
Stephanie -- 7 miles in 1:17:54 (11:07s)
Kathie -- 11.2 miles in 1:55 (10:19s)
Russell -- 10.1 miles in 1:23:39 (8:14s)

OTHER WEEKEND RUNS AND RACES

Amy -- 10K race in Coos Bay, 54:56 (8:49s)
Trina -- 5 miles

Wednesday, September 16, 2015

September 20th Preview

Half-marathon training for EWEB Run to Stay Warm begins Sunday at five miles. You'll run the early miles with the marathoners, who are going double your distance.

Start time is 8:00 at the Eugene Running Company. The store will open about 15 minutes earlier.

The route: Oakway and Coburg Roads to Ferry Street Bridge and don't cross. Turn left onto bike path, to Autzen footbridge and across. Turn right, to EWEB and turn AROUND. Back the same way: Autzen, Ferry and store.

Get in the habit of drinking during your training runs. Bring a drink for delivery at turnaround. Weather forecast: starting temperature in 50s and sunny.

WEEK 1 LESSON: YOUR PROGRAM

Question: What is the rationale behind this training program?

Answer: This half-marathon program is, fittingly, almost precisely half the one that our marathon Teams follow successfully. You train as the marathoners do early in their program – except that 13.1 miles is your end point, and 11 miles is your longest training run. You also train under conditions that mimic those of the race. Our group runs are nearly flat. If you want hill training, add some to your midweek runs. Our Sunday runs are on hard surfaces, because that’s where the race is run. You can seek out softer ground during the week. You run no faster in Sunday training than you will go in the race. Practice for speed elsewhere.

Monday, September 7, 2015

EWEB Half-Marathon Training

PURPOSE: This round of training targets the EWEB Run to Stay Warm Half-Marathon on November 22nd. We gradually increase the length of weekly long runs, preparing you for a safe and satisfying finish. The Eugene Running Company has sponsored Joe’s Team since 2005.

LOCATIONS: Most of our runs start and finish at the Eugene Running Company (116 Oakway Center, 541-344-6399). About 1½ miles of each run is on city streets. The remainder follows the scenic and safe riverside bike path with its marked distances. Restrooms and water fountains are available there.

COSTS: The fee is $50 (payable at the store and before your program begins). This covers coaching services. Other benefits of Team membership are discounts (at the store) or donated goods and services (by sponsors and friends). You pay your own race entry fee. If you haven’t already entered, do so soon. This step is important, because early entry not only saves you money but also seals your commitment.

Enter at: http://www.eweb.org/runtostaywarm

ADVISER: Joe Henderson planned this program and is on hand to advise you most weekends. Experienced runners on staff at the Running Company are also available to assist you. You can reach Joe anytime by text (541-953-7179) or email (joesrunteam@gmail.com). Previews and results appear at joeshalfteam.blogspot.com. You’re also invited to join the Facebook group, Joe’s Team Runners.

PREREQUISITES: We want no one to go too far, too soon. A recent run of four miles or longer is highly recommended before entering this program. We also advise that you come into the program with no injury that might interfere with increasing your distances. If you already train beyond the scheduled distances for our early weeks, you can join the group training later.

GROUP RUNS: We focus on the long run, the most important one by far for a would-be half-marathoner. Runs increase by one mile per week. The pace of the runs is meant to be relaxed, especially if you are running these distances for the first time. Walk breaks are an option to make the distances more manageable.

You benefit the most from this program if you take all of these runs with the group (at the prescribed distances and no farther). However, we realize that conflicts come up. If you miss running with us, try to run a similar distance on or near the same day it is scheduled here.

TRAINING PROGRAM

Runs begin at the Running Company, at 8:00 A.M. on Sundays. Bring your preferred drinks and other supplies for delivery during your runs. Marathoners train at the same distances through the Coburg Half, then continue to increase through their October race.

Date – Distance

September 20th – 5 miles
September 27th – 6 miles

October 3rd – 7 miles (on Saturday of Portland Marathon weekend)
(no team run on October 11th; Victoria Marathon weekend)
October 18th – 8 miles
October 25th – 9 miles

November 1st – 10 miles
November 8th – 11 miles
November 15th – 6 miles
November 22nd – EWEB Half at 9:00

The next half-marathon training program will target the Eugene Half in May 2016.

OTHER RUNS: We urge you to run at least three days during the week. With distances increasing quickly here, you need to keep all other runs easy (even easier than they normally might be) to allow full recovery between long ones. The recommended length, in time, is 30 to 60 minutes – or a total of one to two hours for the week, not counting the Sunday run.